crusted pollock and tomatoes

4 of 5 (1)
member ratings
Nutritional Info
  • Servings Per Recipe: 1
  • Amount Per Serving
  • Calories: 304.3
  • Total Fat: 8.5 g
  • Cholesterol: 107.1 mg
  • Sodium: 262.0 mg
  • Total Carbs: 23.8 g
  • Dietary Fiber: 3.3 g
  • Protein: 34.0 g

View full nutritional breakdown of crusted pollock and tomatoes calories by ingredient


with parmesan and panko topping with parmesan and panko topping
Number of Servings: 1


    4 oz. alaskan pollock fillets
    2 medium tomatoes quartered
    1 T grated parmesan cheese
    1/4 c panko bread crumbs
    1 t olive oil
    fresh ground black pepper to taste


spray small shallow baking dish with cooking spray
lay fish in dish, arrange tomatoes around fish
season dish with ground pepper
combine remaining ingredients in small bowl
spread topping over fish and tomatoes
season again with pepper
bake in toaster oven at 350 for 13 mins
broil for last 1-2 mins, keeping an eye on it
top with chopped fresh parsley

This dish serves 1 person and is intended to be covered and warmed over later at work for a healthy alternative to fast foods and sandwiches. Co-workers will envy,put your name on it!

Number of Servings: 1

Recipe submitted by SparkPeople user MONICA916.

Member Ratings For This Recipe

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    Very Good
    Thanks for sharing! - 1/21/11